MICHELLE O'CONNOR explains how tiny changes to your usual routine can have a huge impact on your wellbeing.

Swap... Bags for life for "clean" and "dirty" bags. We may be saving the planet by reusing plastic bags but we could be risking our health, warns hygiene expert Dr Lisa Ackerley. A recent US study found large numbers of harmful and even life-threatening bacteria in reusable bags. "When food shopping, put your poultry, meat and root vegetables in one bag, keeping potentially harmful bacteria away from ready-to-eat foods," she says.

Swap... Toothpaste for dry brushing - for the first minute, at least This is more effective for removing plaque, according to a study published by the American Dental Association, resulting in a 67 per cent reduction in plaque build-up over six months. It seems we brush better - and for longer - without the foam and taste of toothpaste. Add toothpaste after the initial 60 seconds.

Swap... white potatoes for sweet. Sweet potatoes have fewer calories, more fibre and are packed with immune-boosting vitamin E.

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Swap... Checking texts for playing a game. If you must look at your smartphone constantly, brain training games actively engage your brain, whereas social media doesn't, boosting the memory and potentially reducing your risk of dementia, according to a study by Cambridge University. Try free apps like Luminosity, Peak and Elevate.

Swap... Your shoulder bag for a messenger (cross-body) bag. Carrying a heavy load on one side of your body causes an imbalance in the muscular structure, triggering neck, shoulder and back pain. Distribute the weight across the body with a diagonal shoulder bag (or switch shoulders regularly).

Swap... Low for high temperature washing. "Crank up the temperature to at least 60C for towels and bed linen to kill bacteria, viruses and fungi," advises Dr Ackerley. "For pants and socks that can't stand the heat, add a laundry sanitising additive such as Dettol Antibacterial Laundry Cleanser (£4.50) to a lower temperature wash."

Swap... normal potatoes for sweet ones (Image: Getty)

Swap... Your "mains" for "sides". We tend to view vegetables and pulses as an accompaniment to meat. Instead we should make them the main event, say experts. Substitute mince for lentils, chicken for tofu or meatballs for falafel and make vegetables the star attraction. Try roasted sweet potato, aubergine, courgette, mushrooms, pepper and onion with pesto and crumbled feta.

Swap... walking in silence for walking to music. Healthy adults who walk slowly are twice as likely to die from heart disease as those who walk at a more brisk pace, found a recent study. Walking to a minimum of 100 beats per minute has been shown to dramatically increase motivation and performance and also serves as a good distraction, so download an upbeat playlist.

Swap... Brushing after breakfast for brushing before. Dentists warn that the acid in food and drink causes tooth enamel to soften. As a result, brushing teeth straight after meals simply wears away the weakened enamel. Because it takes an hour for the mouth pH to rebalance after eating, it's far better to brush teeth before breakfast and freshen up with mouthwash.

Swap... Milk chocolate for dark. "The higher the percentage of cocoa the better," says health coach Olly Leicester. "For instance, 85 per cent dark chocolate has about 10 per cent sugar content, compared to 50 per cent or higher in milk chocolate." Nutrients such as iron, magnesium, phosphorous, copper and manganese are also found in higher concentrations in dark chocolate.

Swap... Milk chocolate for dark (Image: Getty)

Swap... wine for sparkling water in a wine glass. Hypnotherapist Ailsa Frank says. "The wine glass will give you the feeling of drinking an 'important' drink but the water is healthy and calorie free. Jazz it up with a sprig of mint or rosemary and a slice of lime or pink grapefruit. This will help you take back control of your drinking."

Swap... The first aisle for the last during a supermarket shop. "By walking the opposite way around you will have to make conscious decisions about what you buy rather than putting the same items in your trolley," says Ailsa. "This will allow you to purchase healthier foods."

Swap... Sitting for standing. "Instead of taking phone calls at your desk, get up and walk around," suggests Aroosha Nekonam, personal trainer at Ultimate Performance. "It may sound trivial but daily activity and movement are vital to good health."

Swap... Sitting for standing (Image: Getty)

Swap... "Greek-style" yogurts for authentic Greek yogurt. It's thicker and has less natural sugar, twice as much protein and half the carbs and sodium of regular yogurt. Greek-style yogurts however may contain cream, gelatine, gum blends, stabilisers, preservatives and added milk solids to thicken the yogurt and quicken the straining process.

Swap... Ibuprofen for a Chinese herb. Sigesbeckia orientalis has gained a Traditional Herbal Registration from the UK's Medicines & Healthcare Products Regulatory Agency for the relief of backache, minor sports injuries, rheumatic or muscular pains and general aches and pains in the muscles and joints - without the gastric side effects of conventional NSAID drugs such as ibuprofen. Try Phynova (£19.99 for 60 tablets, Holland & Barrett).

Swap... Squatting over public loo seats to sitting down. Hovering causes you to "push" urine out, increasing the risk of pelvic prolapse. Additionally, the bladder doesn't empty properly, increasing the risk of infection, say urologists. (Besides, studies show the average loo seat is cleaner than most keyboards).

Swap... Spreads for butter (Image: Getty)

Swap... Spreads for butter. Butter is a nutritional powerhouse of vitamins A, D and K. It is also rich in conjugated linoleic acid (CLA), which has been shown to help lower body fat percentage.

Swap... Lighting a paraffin wax candle for soy wax. The new Government Clean Air Strategy identified scented candles as an environmental hazard. Swap paraffin candles for natural wax versions made of beeswax or soy, with a short wick made of cotton.

Swap... Your dinner plate for a smaller one.People eat 22 per cent less when they replace 12-inch dinner plates - now the average size used in the UK - with 10-inch plates, which were most commonly used a decade ago. Psychologically, it's better to have a full smaller plate than a half-empty large one.

Swap... A paraffin wax candle for soy wax (Image: Getty)

Swap... Your dishcloth for a paper towel and antibacterial spray when cleaning up after handling raw chicken, meat or vegetables, advises Dr Ackerley. "That way you don't collect bacteria such as salmonella and campylobacter on your cloth and spread them around the kitchen."

Swap... Your fingers for the back of your hand. It's a common way to pick up cold and flu viruses, warns Dr Ackerley. So, if you have an urge to rub your eyes, your knuckles are bound to be less dirty than your fingers. (Better still, use a clean tissue).

Swap... Shop-bought salad dressings for home-made. Most are packed with preservatives, additives and sugar so simply drizzle salad with extra virgin olive oil and a splash of balsamic vinegar and mustard for added flavour.